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Coconut Water Nutrition Facts: Is Coconut Water Good for You?
Coconut water is a low-calorie, low-fat beverage that provides electrolytes like potassium and magnesium. A one-cup serving contains 46 calories and about 6 grams of sugar. While it contains small amounts of various minerals and B vitamins, it is not a significant source of protein, fiber, or most vitamins. Its place in a healthy diet depends on portion size and what else you consume, as it does contain some sodium and natural sugars.
Per 100 g · Nuts, coconut water (liquid from coconuts)
What stands out in coconut water
- Low in calories. Per 100 grams, which is a little less than half a cup, coconut water has 19 calories. A full one-cup serving contains 46 calories.
- Source of electrolytes. A 100-gram serving of coconut water provides key minerals. It contains 250 mg of potassium (5% DV) and 25 mg of magnesium (6% DV).
- Low sugar content. This beverage contains 2.6 grams of total sugars per 100 grams. A one-cup portion has 6.2 grams of sugar.
- Contains some sodium. A 100-gram serving contains 105 mg of sodium, which is 5% of the Daily Value for this nutrient.
What to keep in mind
- While low in sugar compared to some beverages, coconut water does contain natural sugars, with 6.2 grams in a one-cup serving. It also contributes to daily sodium intake, with 105 mg per 100 grams. Check labels on commercial products, as nutritional content can vary.
Coconut Water nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 19 kcal | – |
| Protein | 0.72 g | 1% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 3.7 g | 1% |
| Dietary fiber | 1.1 g | 4% |
| Total sugars | 2.6 g | – |
| Water | 95 g | – |
| Sodium | 105 mg | 5% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 250 mg | 5% |
| Calcium | 24 mg | 2% |
| Iron | 0.29 mg | 2% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 20 mg | 2% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.14 mg | 6% |
| Selenium | 1 mcg | 2% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 0.08 mg | 0% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate (DFE) | 3 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 1.1 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Coconut Water by portion
The nutrition facts change with serving size. A one-cup (240 g) serving of coconut water provides 46 calories, about 9 grams of carbohydrates, and 6.2 grams of sugar. The liquid from one coconut, which yields about 206 grams, contains 39 calories and 5.4 grams of sugar. A single tablespoon has just 3 calories and less than one gram of sugar. These figures are for the liquid directly from coconuts, as specified in the USDA data.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 240 g | 46 | 1.7 g | 8.9 g | 2.6 g | 0.5 g |
| 1 tbsp | 15 g | 3 | 0.1 g | 0.6 g | 0.2 g | 0 g |
| 1 coconut yields | 206 g | 39 | 1.5 g | 7.6 g | 2.3 g | 0.4 g |
How coconut water compares with other drinks
Among the drinks analyzed on this site, coconut water ranks highest for its content of protein, dietary fiber, and many minerals, including potassium, magnesium, and sodium. Compared to other common beverages, it has more calories, carbohydrates, and protein than black tea, green tea, or coffee, which all have 1 calorie or less per 100 grams. However, it is significantly lower in calories and carbohydrates than orange juice, which has 45 calories and over 10 grams of carbohydrates in the same amount. The nutritional data here is for pure coconut water without any additives.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Coconut Water | 19 | 0.72 g | 3.7 g | 1.1 g | 0.2 g |
| Green Tea | 1 | 0.22 g | 0 g | 0 g | 0 g |
| Coffee | 1 | 0.12 g | 0 g | 0 g | 0.02 g |
| Black Tea | 1 | 0 g | 0.3 g | 0 g | 0 g |
| Orange Juice | 45 | 0.7 g | 10.4 g | 0.2 g | 0.2 g |
Quick answers
How many calories are in a cup of coconut water?
Based on USDA data, a one-cup (240 g) serving of coconut water contains 46 calories.
How much sugar is in coconut water?
A 100-gram serving of coconut water has 2.6 grams of total sugars. A one-cup serving contains 6.2 grams of sugar.
Is coconut water a good source of potassium?
Coconut water contains 250 mg of potassium per 100 grams, which is 5% of the Daily Value. According to FDA labeling guidelines, this amount is not enough to qualify it as a ‘good source’ of the mineral.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how coconut water fits your situation.
Last updated October 21, 2026